How to burn belly fat at home

How to burn belly fat at home

Having fat in the stomach area increases your risk of having a stroke, high blood pressure, diabetes, heart disease and certain cancers. The uncontrollable cravings for food and stress are common causes of abdominal fat. Do crunches and sit numerous exercises strengthen the muscles, but will not remove that layer of fat. No such thing as “localized depletion” or lose fat only from a body part. So, to lose abdominal fat, you must reduce that you have in your whole body. area of the stomach increases your risk of having a stroke , high blood pressure, diabetes, heart disease and certain cancers. The uncontrollable cravings for food and stress are common causes of abdominal fat. Do crunches and sit numerous exercises strengthen the muscles, but will not remove that layer of fat. No such thing as “localized depletion” or lose fat only from a body part. So, to lose abdominal fat, you must reduce that you have in your whole body.

Instructions

1.) Eat five to six small meals a day and nutritious. By eating every three hours, your metabolism forces continue to operate and are less likely to have cravings by eating food that could sabotage the results. Thirty percent of the calories they consume over day should come from proteins. The 25 percent should come from healthy fats and 45 percent should come from carbohydrates. Good choices include foods rich in fiber and whole grains, lean protein and unsaturated fats. Replace unhealthy fats with healthy fats, such as avocado, nuts and olive oil.

2.) Make intermittently training three or four days a week. Instead of doing cardio for long periods with the same intensity, you can do 20 minutes of training intermittently. This burns fat faster and develop your endurance and your strength. Run for three minutes at low intensity before accelerating at a high intensity for a minute. Go back from a low to a high intensity, until you complete your 20 minutes. You can also make intermittent training on an elliptical machine, stationary bike or stair climber. elliptical machine , stationary bike or stair climber.

3.) Make compound exercises weight lifting to maximize muscle mass. The muscles continue to burn fat even when you rest, so if you have more muscle, you burn more fat. Compound exercises focus on multiple muscles at the same time. Do exercises like flat bench presses, presses above the head, squats with weights and exercises dead lift. It works every muscle in the body, but distribute them among your working days for each group of muscles enough time to recover. For example, works the arms and shoulders on Mondays, legs and chest back and abs Thursday and on Fridays.

4.) It targets the abdominal muscles with exercises like crunches, squats and push-ups to the sides, which will tone the tummy. Once the layer of fat is gone, those muscles will be in sight.

5.) Reduce stress in your life. An increase in the level of stress trigger the stress hormone cortical, which has been associated with abdominal fat area. Good ways to reduce stress can include meditation, deep breathing and delegate tasks at work.

6.) Sleeps eight hours per day. While you sleep, your body restores itself and provides you energy for your next workout.